220528 - SAT MAY 28

Mike
May 27, 2022
1 min read

Standard Warm up

Buy in: Tabata of crunch ankle touches

WOD A

400m run

WOD B

45 sec. squat hold

THEN

12 min. AMRAP:

100-150m run

10 walking lunges

10 window washer abs

THEN

45 sec. squat hold

WOD C

Tabata hollow body rocks OR hollow body holds

WOD D (Partner workout)

12-15 min. AMRAP (everyone gets to run 2-3x):

P1: Run to other side of active oval

P2: 8 bench dips, 8 star jumps, hold plank until partner returns

WOD E

7 min.:

40 fast feet (per side)

16 fast step ups (8 per leg)

6 sprawls

Cash out: Trainer choice tabata abs (if time allows

Recent Posts

See All

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

260113 - TUE JAN 13

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of

260112 - MON JAN 12

Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

220528 - SAT MAY 28

Recent Posts